Bellhouse Crossfit – CrossFit Daily Encouragement ”Be strong and courageous. Do not fear or be in dread of them, for it is the Lord your God who goes with you. He will not leave you or forsake you.” Deuteronomy 31:6 Deadlift (3 Sets [Building In Weight]: 2 Deadlifts at 85-95% Rest 2-3 Minutes Between Sets) Achoo! (AMRAP – Reps) On the Minute x 10: 3 Power Cleans 3 Front Squats 3 Push Jerks Max Lateral Barbell Burpees Barbell: (135/95) AGE GROUP 55+ / 13-15 (115/85) Mod 1) (95/65) Mod 2) (55/45) Warm Up General Flow 0:30 Pigeon (right) 0:30 Pigeon (left) 0:30 Cobras 0:30 90/90 Hip Rotations 0:30 Glute Bridge Marches 0:30 Bodyweight good Mornings 0:30 Step-back, Step-up Burpees + Step Over Bar 0:15 Jump-back, Jump-up Burpees Over Bar Accessory Work Posterior Pump 3 Supersets: 10 Staggered Stance Dumbbell Deadlifts (R) 10 Staggered Stance Dumbbell Deadlifts (L) 10 Dumbbell Bulgarian...Read more

Bellhouse Crossfit – CrossFit Daily Encouragement “The future belongs to those who believe in the beauty of their dreams” – Eleanor Roosevelt Weighted Pull-ups (3 Sets [Building In Weight]: 2 Strict Pull-ups at 85-95% Rest 2-3 Minutes Between Sets) Jailbreak (Time) 2 Rounds For Time: 30 Toes to Bar 400 Meter Run 30 Chest to Bars OR 15 Bar Muscle Ups 400 Meter Run Time Cap: 18 Minutes AGE GROUP : Same as class Mod 1) 30 Pull Ups instead of C2B Mod 2) 20 T2B or Knee Raises 20 Pull ups or Ring Rows Warm Up General Flow 0:30 Calf Stretch (right) 0:30 Calf Stretch (left) 0:30 Knuckle Draggers 0:30 Quad Pulls 0:30 Tall Plank 0:30 Mountain Climbers 0:30 High Knees 0:30 Butt Kickers 0:30 Sit-Ups Accessory Work Killer Core 4 Supersets: 20 Alternating Dumbbell Plank Rows (10/Side) 10 Dumbbell Side Bends (R) 10 Dumbbell Side Bends (L) *...Read more

Bellhouse Crossfit – CrossFit Daily Encouragement ”The Lord is my strength and my song, and he has become my salvation; this is my God, and I will praise him, my father’s God, and I will exalt him.” Exodus 15:2 Back Squat (3 Sets [Building In Weight]: 2 Back Squats at 85-95% Rest 1-2 Minutes Between Sets) Stairmaster (AMRAP – Rounds and Reps) AMRAP 15: 30/24 Calorie Row 10 Devil’s Press Step-ups (20″)* * 1 Devil’s Press + 1 Step-up Dumbbells: (50/35)’s AGE GROUP 55+ / 13-15 (35/25)’s Mod 1) (24/16) cal row (35/25s) Mod 2) (16/10) cal row 7 Devil’s Press Step Ups (25/15s) Warm Up General Flow 2:00 Easy Row 1:00 Box Step Ups 0:30 Spidermans 0:30 Downward + Upward Dogs 0:30 Scorpions 0:30 Deep Squat Hold 0:30 Reverse Lunge + Reach Accessory Work Bulletproof Shoulders 3 Supersets [Same Weight Across]: 15 Double Dumbbell Front Raises 30 Banded Face...Read more

Bellhouse Crossfit – CrossFit CROSSFIT 7:30 AM (Time) Partner Amanda: 18-14-10 Ring Muscle Ups Squat Snatches (135/95) *split reps however Mod 1) 18-14-10 Bar Muscle Ups Squat Snatches (115/65) Mod 2) 14-10-8 Ring Muscle Up Progression Snatches (power + overhead squat) (45/35) HYROX 8:45 AM (Time) ”Tag Team” Teams of 3 Buy In: 200m farmers carry (split however) Complete 8 rounds each as a waterfall: 200m run 6 double DB reverse lunge (50/35) 5 double DB box step overs (20in) 4 double DB devil’s press (50/35) Cash Out: 200m farmers carry (split however)Read more

Bellhouse Crossfit – CrossFit Bench Press (4 Sets [Building In Weight]: 2 Bench Press at 80-90% Rest 2-3 Minutes Between Sets) Bergeron Beep Test (AMRAP – Rounds) On the Minute For Max Rounds: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees AGE GROUP 55+ / 13-15 (65/45) Mod 1) 5 Thrusters (75/55) 5 Pull ups 5 burpees Mod 2) 5 thrusters (45/35) 5 ring rows 5 burpees Warm Up General Flow 0:30 Quick Ups 0:30 Bootstraps 0:30 Squat Hold 0:30 RIng Hand Cuff Stretch 0:30 Spiderman Stretch 0:30 Step Back Step Up Burpees 0:30 Air Squats 0:30 Jump Back Jump Up Burpees Accessory Work PART A] 3 Sets: 10 Seated Dumbbell Zottman Curls [PART B] 3 Sets: 20 Supinated Grip Banded Lat PulldownsRead more